How to do the Band Side Triceps Extension
Band Side Triceps Extension is a beginner single-joint isolation pushing exercise targeting the Triceps in the Upper Arms region. Performed using band, it falls under the strength category. Secondary muscles engaged include Shoulders.
Band Side Triceps Extension demonstration · © GymiaFit
Band Side Triceps Extension at a glance
- Primary muscles
- Triceps
- Secondary muscles
- Shoulders
- Equipment
- Band
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Band Side Triceps Extension step by step
- 1Stand with your feet shoulder-width apart and hold the band with both hands, palms facing down.
- 2Extend your arms straight out to the sides, keeping them parallel to the ground.
- 3Slowly bend your elbows and bring your hands towards your shoulders, keeping your upper arms still.
- 4Pause for a moment, then slowly extend your arms back out to the starting position.
- 5Repeat for the desired number of repetitions.
Band Side Triceps Extension — questions
What muscles does the Band Side Triceps Extension work?
The Band Side Triceps Extension primarily targets the Triceps. It also recruits the Shoulders as secondary movers.
What equipment do I need for the Band Side Triceps Extension?
You need band. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Band Side Triceps Extension suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Band Side Triceps Extension?
Band Close-grip Push-up, Assisted Standing Triceps Extension (with Towel), Barbell Lying Back Of The Head Tricep Extension train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Band Side Triceps Extension demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.